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Week of April 19th – Homework WOD’s

April 21, 2010

3-4 hours after your crossfit wod
2×5 min intervals w/2min recovery between intervals
Next interval scheme starts after the 2min recovery
5x1min Intervals w/30sec recovery between intervals
Hold maximum distance possible on each of the set intervals

CrossFit OFF DAY
For your specific distance:
SC: 15 minutes / LC: 45 minutes / U: 65 minutes
Cover as much distance as possible in your set time

Determine your race length and then choose the proper workout from the avove list
SC = Short Course (3hrs)

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